Busy during the day, too busy to exercise at night, slowly let the body accumulate countless fat, many girls look at their waist fat, while saddened. I want to shape, but I have no time, no way and no place. All kinds of force majeure factors are obstacles in shaping the road.

Can you stand by and watch your belly get bigger and bigger? Actually, it's not. You can still take some time out of your busy schedule. There's still time to squeeze. If you don't want to continue to gain weight, you must move and practice yoga. Today, I will share with you a set of basic yoga poses. As long as you only spend 20 minutes doing simple exercise every day, you can help you get in shape, even if it is zero-based.

1. Four-column support type

Basic yoga is a kind of yoga that beginners can practice. At the same time, it is simple and can shape the support of thin legs and four pillars. It is also a series of mobile yoga postures. In the practice of flowing yoga, for example, from inclined plate support to four-column support, and then up to dog style, this series uses four-column support. If you can't do four-column support, this series can't be completed well. Therefore, not only beginners use four-column support to shape, but also advanced scholars can practice advanced series connection of four-column support.

Practice method:

A. At the beginning of prone position, bend your elbows with your hands, put your palms under your waist, support your body with your arms at a 90-degree angle, stand on tiptoe, and touch the ground with your feet perpendicular to the ground.

B straighten your legs, tighten your hips, tighten your back, keep your body in a straight line, straighten your head, keep your neck forward, keep your posture for 30 seconds, and repeat the exercise.

Note: the sole of the foot should not be weak and perpendicular to the ground; Hips can't be lifted; Abdominal adduction cannot be weak; Hands should not be excessively bent; Shoulders should not be lower than arms; Can't contain chest; Can't lift his head;

2. Warrior Three Styles

Compared with the four-column support, the difficulty coefficient of Warrior III is increased, but it can also be done conveniently for beginners. This pose can stretch leg muscles, strengthen the strength of ankles, legs and hips, and make the lines of legs more obvious and stylish. It is an excellent posture for losing weight, shaping body and legs. At the same time, it can contract and strengthen abdominal organs, strengthen abdominal muscles, make abdominal muscles more symmetrical, and let the abdomen develop abdominal muscles.

Practice method:

A. Starting from the mountain posture, the back of the body is straight, the legs are on the ground, and the hands are placed at the sides of the body to maintain the posture to relieve breathing;

B. Bend forward, lift your left leg and straighten it backwards. Hook the soles of your feet and straighten your right leg to support your body and keep your posture.

C keep your back straight, put your hands together on your chest, look down, stretch your spine, and keep your posture for 30 seconds.

Note: Don't overstretch the legs that support your body; The outstretched legs should not be weak, and the soles of the feet should be hooked; Keep your back straight and your spine extended.